2026 Asian Championships
fortime · cap 600s · Reps · 10 min window
WORKOUT 4 Skill Masters Female 40-44
AFAP – 10 min
- 25 Alternating Pistol Squats
- 25 Toes-to-Bar
- 20 Alternating Pistol Squats
- 20 Pull-Ups (Women) / Chest-to-Bar Pull-Ups (Men)
- 15 Alternating Pistol Squats
- 15 Chest-to-Bar Pull-Ups (Women) / Bar Muscle-Ups (Men)
- 10 Alternating Pistol Squats
- 10 m Handstand Walk (Women)
- 5 Alternating Pistol Squats
- 5 Bar Pullovers
Movement Standards & TO Reference
Each movement links to its full rulebook entry — standards, rep requirements, and the judging reference technical officials train against.
Source: 2026 - iF3 - Asian Championship